Amy Stephens Nutrition

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Amy Stephens Nutrition

Amy Stephens, RD is a dietitian specializing in sports nutrition. Amy Stephens is a licensed Diabetes Nutritionist with a Masters in Nutrition from NYU.

She is a lecturer for physicians at NYU/Bellevue with over 15 years of experience with both in-and out-patient services. She currently acts as a diabetes educator to the endocrinology physicians and works closely with her patients to create healthy lifestyle choices.

10/12/2026

🍂💛 What a feeling to finish the Wineglass Race Series with a sub-4 marathon! 🏃‍♀️✨

Around mile 20, I knew I was going to finish strong. My fueling was on-point and my legs felt pretty good. I crossed the finish line in 3:57 with a negative split, a BQ, and NO injuries! 🙌❤️ So happy to be back racing and feeling strong!

I’m so grateful to have an amazing coach, Brendan Martin, who understood my goal and helped me get there *healthy*. One of the biggest lessons from this training cycle is to keep the easy days easy and allow for rest when needed. 💪

Brendan Martin
NY Run Academy

09/30/2026

Supporting your menstrual cycle starts with adequate fueling.

→ While energy needs, appetite, and symptoms can vary across the cycle, there’s no need to drastically change your diet from phase to phase. Prioritize consistent energy intake, carbohydrates, protein, hydration, and key nutrients like iron, calcium, and magnesium.

Most importantly, your individual symptoms and fueling needs matter more than following a rigid “cycle-syncing” plan.

Swipe through for a closer look at nutrition throughout the menstrual cycle!

09/22/2026

Runner’s stomach? 🏃‍♀️💨 You’re definitely not alone.
Bloating, cramping, nausea, and those mid-run bathroom stops are common complaints among endurance athletes. Approximately 30-50% of runners experience gastrointestinal issues. The good news: your fueling strategy can make a difference.
Meal timing, fiber and fat intake, hydration, carbohydrate choices, and even training your gut can all play a role in reducing GI symptoms.
Before cutting out entire food groups, start by looking at what you’re eating, how much, and when you’re eating it. Small changes can make a big difference in how your stomach feels on the run.

References
Montero-Carrasco K, Arias-Tellez MJ, Soto-Sánchez J. Use of Carbohydrate (CHO), Gluten-Free, and FODMAP-Free Diets to Prevent Gastrointestinal Symptoms in Endurance Athletes: A Systematic Review. Nutrients. 2024;16(22):3852.
PMID: 39599638

de Oliveira EP, Burini RC, Jeukendrup A. Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations. Sports Med. 2014 May;44 Suppl 1(Suppl 1):S79-85. doi: 10.1007/s40279-014-0153-2. PMID: 24791919

09/16/2026

Early morning workout? ☀️ You don’t need a full breakfast before you head out the door, but a small amount of food can make a big difference. If you have less than 30 minutes before training, aim for up to 30g of easy-to-digest carbohydrates to give your body quick energy without feeling too full.

Keep it simple, choose foods you know your stomach tolerates, and then follow your workout with a balanced breakfast that includes carbs + protein for recovery. 🏃‍♀️⚡

09/10/2026

Fueling for your run starts before you even hit the sidewalk 🏃‍♀️

Hydration, fueling, and recovery all play an important role in helping your body perform and recover. Swipe through for some guidelines on what to do before, during, and after your run + some easy recovery meal ideas! 🍌🥯🥣

Everyone’s needs are different, so use these as a starting point and find what works best for you.

References:
Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29(Suppl 1):S17-S27. PMID: 21660838 DOI: 10.1080/02640414.2011.585473
___________________________________
Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. Am College Sports Med Position Stand: Exercise and Fluid Replacement. Med Sci Sports Exerc. 2007;39(2):377-390.
PMID: 17277604 DOI: 10.1249/mss.0b013e31802ca597

09/05/2026

🎾 Loved watching the US Open tennis!

⏱️With matches getting longer and points becoming more intense, fueling for tennis is becoming more important. The average men’s match now lasts around 2 hours 50 minutes, compared with about 2 hours 20 minutes years ago. Women’s matches are shorter because each point is dominated by strength and power. 💥

That means athletes need to think beyond just hydration, they need carbohydrate before and throughout the match to maintain energy, focus and performance. In many ways, the fueling demands can start to look a lot like a marathon! 🏃‍♀️🎾

🥭 Loved seeing Coco Gauff fueling between sets. Her go-to fuel is homemade fruit salad with mango, pineapple and grapes which is a simple source of carbohydrate. Fruit helps keep her fueled during a long match without upsetting her stomach.

💧 She also uses Pedialyte to help stay on top of hydration and electrolytes.

Fueling is not optional, it’s essential.

08/31/2026

Whether you’re new to running, an avid runner, or coming back from an injury, getting into running can feel hard. Take it slow, find some friends, and give yourself time to build. Trust the process and you’ll be so glad you did. 🏃‍♀️

08/14/2026

What an incredible honor to lead a conversation on one of my favorite topics: NYC Marathon nutrition. 🗽🏃‍♀️
From fueling in the weeks leading up to race day to carbs, hydration, race-day strategy and everything in between, there’s so much that goes into getting to the start line prepared to reach the finish line strong.
Grateful to share the stage with an incredible group of coaches and athletes and to help runners feel confident in their nutrition heading into the NYC Marathon.
Fuel to perform. Enjoy the process. 🗽💙

TCS New York City Marathon
New York Road Runners
Coach Steve | NYRR

08/12/2026

If I could teach every female runner to focus on one thing, it would be:
Performance starts with eating enough.

One of the largest review articles on female athlete nutrition concludes that adequate energy intake is the foundation for performance, recovery, bone health, hormonal health, and long-term success.

Then, focus on:
🍝 Eating enough carbohydrates to fuel training
🥚 Including protein throughout the day
🩸 Monitoring your iron status
🦴 Supporting bone health with calcium and vitamin D
💊 Thinking about supplements only after your nutrition foundation is in place

The goal is to fuel in a way that helps you train harder, recover faster, stay healthy, and enjoy your sport.

Reference
Holtzman B, Ackerman KE. Recommendations and Nutritional Considerations for Female Athletes: Health and Performance. Sports Medicine. 2021.

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39 Washington Square S
New York, NY
10012

Website

http://amystephensnutrition.com/

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